Monday

Strength
Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat

WOD
"Jack Daniels"
For Time:
1,000 Meter Run
50 Thrusters 45#/35#
30 Pull-ups

Saturday

WOD
"Walmart"
Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps 20#/14#
5 Power Clean and Jerks

1st 6 Rounds: 95#/65#
2nd 6 Rounds: 115#/85#
3rd 6 Rounds: 135#/95#
4th 6 Rounds: 155#/105#

Partners cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).

Friday

WOD
"El Niño"
For Time:
1 Mile Run
50 Alternating Dumbbell Snatches 50#/353
400 Meter Med Ball Run 20#/14#
30 Pull-ups
20 Burpee Box Jumps 24"/20"

Thursday

WOD
"Mano y Mano"
Class Divides Into 2 Teams:
3 Rounds For Calories:
Team 1: Row Calories (Team Score)
Team 2: 400 Meter Empty Sled Push

Teams switch when prowler gets back. 1 sled for every 3 athletes up to 2 sleds